Everyone wants to save time and energy in the kitchen. It’s particularly important when aching joints from arthritis tune preparing a mean into a monumental task. Here are some ideas for easy meals that take the strain off your hands and body, and at the same time deliver great taste as well as the nutrition you need to limit swelling from arthritis.

Frozen entrees are quick and easy, and that may sound appealing, but as we know they are notoriously high in sodium and low in fiber. There are good choices available if you know what to look for, you want dishes that have 800 mg of salt or less, a minimum of  15 grams of protein: and at least 4 grams of fiber. Supplement with fresh or frozen vegetables and a slice of whole grain bread.

Supermarkets abound with convenience foods that could be considered nearly a meal, just be sure to look for low sodium choices. These meal starters come up short on protein so you need to supplement them with fruits, vegetables, whole grains, and a dairy to make a balanced meal.

When arthritis makes cooking tough, enjoy a protein packed bean soup, such as lentil, black bean, or split pea. You could also pick up a pre-roasted chicken, a breakfast burrito, or sushi. You can also consider a liquid supplement, pair it with a piece or two of whole grain toast or a whole grain waffle and some fruit to round out their nutritional power for an arthritis friendly meal. Check the label to make sure the liquid meal contains a variety of vitamins and minerals.

Here’s a few ideas that are packed with great taste and good nutrition:

Berry Fluffy Pancakes
Serve with a glass of orange juice fortified with calcium and vitamin D
1 cup plain nonfat or low-fat yogurt
1 large egg
1 cup pancake mix
1 cup fresh blueberries or raspberries

In a bowl, combine yogurt and egg. Mix well. Add pancake mix and blend just to combine. Lightly oil or spray a nonstick pan or griddle. Ladle out 2 tablespoons batter for each pancake. Drop a few berries onto pancake. When edges are firm, turn pancakes and cook 1 minute more. Serve immediately. This will give you 3 pancakes, but you can make extra and freeze.

Jazz-y Oatmeal
Prepare a packet or two of regular instant oatmeal in the microwave according to directions, with milk or soy beverage. After cooking, stir in 1/2 cup applesauce and 1/4 cup raisins (more if using 2 packets) and pinch of cinnamon, if desired.

Confetti Cottage Cheese
Add 1/4 cup dried pre-chopped apricots; 2 tablespoons chopped walnuts; and 1 tablespoon ground flaxseed to 1 cup low-fat cottage cheese. Serve on top of a toasted Heart Healthy Cinnamon Raisin bagel from Sara Lee. One bagel supplies 48 grams of whole grain, the minimum amount experts recommend you get each day.